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Michael C Hall Workout And Diet: Being Dexter Morgan

Google Sheet Workout Export

By Chris Davis

Experience Intermediate (2-3 years)
Time 107 minutes/day | 6 days/week
Goals

Build Muscle, Fat Loss, Gain Strength, Tone Body

Equipment

Treadmill, Bodyweight, 2 x Dumbbell, Flat Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Barbell, Leg Extension Machine, Pull up bar, Exercise Ball, Weight Plate, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, 1 x Dumbbell, EZ Bar, Decline Bench, Dips (Parallel) Bar


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Average Exertion
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40%
Average Cardio Intensity
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30%
Source: www.popworkouts.com

The Michael C Hall workout and diet gets him in shape to play Dexter on Showtime. This American TV drama stars Michael C Hall, who plays as Dexter Morgan. He is a crime scene investigator/blood splatter analyst who twilights as a serial killer. To justify his need for blood, he kills people he knows are guilty.



To get in shape for his role as Dexter, Michael C Hall tapped celebrity trainer Gregory Joujon-Roche. Gregory Joujon-Roche, who charges $5,000 per week, comes with a support team. He makes sure his clients have access to a masseuse, nutritionist, martial arts instructor, yoga instructor, and core trainer. Much like Dexter has a full team working with him, the Michael C Hall Workout utilizes a full team.

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Description

Week 1 Overview

Day 1:

Chest and Shoulders

Day 2:

Legs

Day 3:

Abs

Day 4:

Arms

Day 5:

Chest and Shoulders

Day 6:

Legs

Day 7:

Rest


Day 1 - Chest and Shoulders

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The Monday routine starts with cardio. Michael C Hall, who plays Dexter Morgan, trains with Gregory Joujon-Roche. Greg suggests using a heart monitor to make sure you’re at the correct heart rate levels. Here’s the Michael C Hall treadmill/abs routine:

Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1. Jogging-Treadmill
1 set, 20 min, (rest 60s)
Time between exercises: 60s
Incline: 2
Show Alternative Exercises
Circuit
Tuck Crunch demonstrationPlay Tuck Crunch demonstration
2A. Tuck Crunch
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Bridge Hip Abduction demonstrationPlay Side Bridge Hip Abduction demonstration
2B. Side Bridge Hip Abduction
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor demonstrationPlay Superman from Floor demonstration
2C. Superman from Floor
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
3. Jogging-Treadmill
1 set, 2 min, (rest 60s)
@ 85% Heart Rate (160BPM)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Tuck Crunch demonstrationPlay Tuck Crunch demonstration
4A. Tuck Crunch
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Bridge Hip Abduction demonstrationPlay Side Bridge Hip Abduction demonstration
4B. Side Bridge Hip Abduction
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor demonstrationPlay Superman from Floor demonstration
4C. Superman from Floor
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dive Bomber Push-Up demonstrationPlay Dive Bomber Push-Up demonstration
5. Dive Bomber Push-Up
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
6. Dumbbell Bench Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Chest Flye demonstrationPlay Cable Chest Flye demonstration
7. Cable Chest Flye
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
8. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
9. Dumbbell Lateral Raise
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
10. Front Two-Dumbbell Raise
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
11. Rear Delt Raise
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
12. Push-up
1 set, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Legs

Scroll to top
  • 1 hour yoga / stretching
  • 1-2 hours weightlifting: Legs Focus
  • 1 hour martial arts
Single-Leg Squat Touchdown demonstrationPlay Single-Leg Squat Touchdown demonstration
1. Single-Leg Squat Touchdown
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lunge Heel Kick demonstrationPlay Lunge Heel Kick demonstration
2. Lunge Heel Kick
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lateral Shuffle demonstrationPlay Lateral Shuffle demonstration
3. Lateral Shuffle
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Speed: -33
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4. Bodyweight Squat
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
5. Leg Extensions
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
6. Mountain Climber
2 sets, 30 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Calf Raises demonstrationPlay Dumbbell Calf Raises demonstration
7. Dumbbell Calf Raises
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
8. Hanging Leg Raise
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Ice Skater demonstrationPlay Ice Skater demonstration
9. Ice Skater
1 set, 20-30 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Abs

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Here’s the Wednesday Abs Focus weightlifting routine. It starts with the Treadmill Cardio/Abs Routine.

Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1. Jogging-Treadmill
1 set, 20 min, (rest 60s)
Time between exercises: 60s
Incline: 2
Show Alternative Exercises
Circuit
Tuck Crunch demonstrationPlay Tuck Crunch demonstration
2A. Tuck Crunch
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Bridge Hip Abduction demonstrationPlay Side Bridge Hip Abduction demonstration
2B. Side Bridge Hip Abduction
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor demonstrationPlay Superman from Floor demonstration
2C. Superman from Floor
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
3. Jogging-Treadmill
1 set, 2 min, (rest 60s)
@ 85% Heart Rate (160BPM)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Tuck Crunch demonstrationPlay Tuck Crunch demonstration
4A. Tuck Crunch
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Bridge Hip Abduction demonstrationPlay Side Bridge Hip Abduction demonstration
4B. Side Bridge Hip Abduction
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor demonstrationPlay Superman from Floor demonstration
4C. Superman from Floor
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Running, Treadmillâ–¶
5. Running, Treadmill
1 set, 2 min, (rest 60s)
@ 85% heart rate (160 BPM)
Time between exercises: 60s
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
6. Reverse Crunch
5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
7. V-up
5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank to Extension demonstrationPlay Plank to Extension demonstration
8. Plank to Extension
5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
9. Side Plank
1 set, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
V-up demonstrationPlay V-up demonstration
10. V-up
5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
11. Bicycle Crunch
5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Ball Leg Curl demonstrationPlay Ball Leg Curl demonstration
12. Ball Leg Curl
5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Decline Situp demonstrationPlay Weighted Decline Situp demonstration
13. Weighted Decline Situp
5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunch - Hands Overhead demonstrationPlay Crunch - Hands Overhead demonstration
14. Crunch - Hands Overhead
5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Arms

Scroll to top
  • 1 hour yoga / stretching
  • 1-2 hours weightlifting: Arms Focus
  • 1 hour martial arts


Lat Pulldown demonstrationPlay Lat Pulldown demonstration
1. Lat Pulldown
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Rowâ–¶
2. Seated Cable Row
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Pullover demonstrationPlay Barbell Pullover demonstration
3. Barbell Pullover
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Biceps Curl To Shoulder Press demonstrationPlay Biceps Curl To Shoulder Press demonstration
4. Biceps Curl To Shoulder Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One-Arm Dumbbell Concentration Curl demonstrationPlay One-Arm Dumbbell Concentration Curl demonstration
5. One-Arm Dumbbell Concentration Curl
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Twisting Standing Dumbbell Biceps Curl demonstrationPlay Twisting Standing Dumbbell Biceps Curl demonstration
6. Twisting Standing Dumbbell Biceps Curl
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
7. Hammer Curls
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Decline EZ Bar Triceps Extension demonstrationPlay Decline EZ Bar Triceps Extension demonstration
8. Decline EZ Bar Triceps Extension
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dips demonstrationPlay Dips demonstration
9. Dips
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Chest and Shoulders

Scroll to top

Here’s the Dexter Treadmill/Abs Friday Routine

Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1. Jogging-Treadmill
1 set, 20 min, (rest 60s)
Time between exercises: 60s
Incline: 2
Show Alternative Exercises
Circuit
Tuck Crunch demonstrationPlay Tuck Crunch demonstration
2A. Tuck Crunch
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Bridge Hip Abduction demonstrationPlay Side Bridge Hip Abduction demonstration
2B. Side Bridge Hip Abduction
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor demonstrationPlay Superman from Floor demonstration
2C. Superman from Floor
1 set, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
3. Jogging-Treadmill
1 set, 2 min, (rest 60s)
@ 85% Heart Rate (160BPM)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Tuck Crunch demonstrationPlay Tuck Crunch demonstration
4A. Tuck Crunch
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Bridge Hip Abduction demonstrationPlay Side Bridge Hip Abduction demonstration
4B. Side Bridge Hip Abduction
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Superman from Floor demonstrationPlay Superman from Floor demonstration
4C. Superman from Floor
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dive Bomber Push-Up demonstrationPlay Dive Bomber Push-Up demonstration
5. Dive Bomber Push-Up
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
6. Dumbbell Bench Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Chest Flye demonstrationPlay Cable Chest Flye demonstration
7. Cable Chest Flye
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
8. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
9. Dumbbell Lateral Raise
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
10. Front Two-Dumbbell Raise
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
11. Rear Delt Raise
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
12. Push-up
1 set, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Legs

Scroll to top
  • 1 hour yoga / stretching
  • 1-2 hours weightlifting: Legs Focus
  • 1 hour martial arts
Single-Leg Squat Touchdown demonstrationPlay Single-Leg Squat Touchdown demonstration
1. Single-Leg Squat Touchdown
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lunge Heel Kick demonstrationPlay Lunge Heel Kick demonstration
2. Lunge Heel Kick
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lateral Shuffle demonstrationPlay Lateral Shuffle demonstration
3. Lateral Shuffle
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Speed: -33
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4. Bodyweight Squat
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
5. Leg Extensions
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
6. Mountain Climber
2 sets, 30 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Calf Raises demonstrationPlay Dumbbell Calf Raises demonstration
7. Dumbbell Calf Raises
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
8. Hanging Leg Raise
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Ice Skater demonstrationPlay Ice Skater demonstration
9. Ice Skater
1 set, 20-30 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/29/2019, UTC


Last Updated: 7/12/2021, UTC

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